Name: Playbook - Sweat Rewards - week 1 D4- mobility work
Uploaded: 2023-02-15T16:19:57.493Z
Duration: 35 min
Description: week 1 D4- mobility work

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

Akua

Carmen

Lord my hips are sooo tight. Thank you for the hip openers.

Nisha

Dianne

Best stretch ever I really needed that👏🏾

Chenai

Definitely needed that reset. I didn’t realize how tight I am in some muscle groups

Tari

Exercises to help you increase your flexibility & joint range of motion

- Start in a kneeling position with hands at your sides
- Look down, slowly rotate your head in a 360 degree circle 
- Rotate it back

Mobility - neck rotations

- Sit on the floor with legs crossed arms beside u on the floor
- Lift 1 arm up to ear level and lean to the opposite side feeling a stretch in the obliques
-perform 8-10 reps each side

Mobility - seated oblique stretch

Warm up

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

Rotate 10 reps clockwise & 10 anti clockwise

Mobility-spine rotations

Mobility- needle thread

- Starting on your knees with a flat back reach your hands out in front of you

Mobility- childs pose + cobra

spine mobility

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
-extend 1 leg into the air and return to chest

Mobility - downward dog extension

- Sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

Mobility- 90/90 rotations + raise

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally

Mobility  - Kneeling hip CARs

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
-raise calves 4 times

Mobility-Sumo squats (bodyweight)

Hip Openers

- Stand with band on your feet
- raise 1 knee to hip height and adduct out adding tension to the band
- Release and repeat

Mobility-Banded high March

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Mobility-Good morning

Mobility- hip flexor + hamstring flow

- Sit on the floor with legs straight and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- return to seated position and reach for your feet

Mobility - reverse table top

Hamstrings & Hip Flexors

week 1 D4- mobility work

Very challenging but isn't that wat fitness is about 😍😍♥️♥️🔥🔥

Congratulations!! You did it

I love new challenge, I just need to commit and complete😬

ShannonMarie’

Ruth

Decide, Commit, Succeed Challenge Intro

Hussna

Omg this was an amazing workout. It pushed me from the beginning all the way to the end!

Week 1 D1 Power Dumbbells

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

I broke my toe a few months ago , so couldn’t do round 4 but I improvised . It was challenging but I did it !!! It was great!!

Leisel

Honestly, I struggled to get through this one! But I loved the burn🔥

Ashtin Anio

Week 1 D2  Functional Factors

It was a push. I’m going to do it again tomorrow.

Them donkey kicks and push up are get me all the time!!!🔥🔥

Nicole Thomas

Week 1 D3 Cardio Chaos

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

week 1 D5 Biceps & Triceps

Alexis Hunter

Week 1 D6 Core Courage

Completed l needed shoulder workout 💪🏾

Cara

Week 1 D7-Back & Shoulders

Behind a few days because of illness but still going💪🏼

Beth Shepherd

A killer ..my hands are shaking yoooh 🔥🔥🔥🔥

Week 2 D 1 - Power Play

Wow!!! This one made me throw up🤮...but I kept going💪🏽

Week 2 D2- Functional Factors 2

Looks easy but so challenging, l feel for my knees ..good workout

Wow that was wonderful and supper tough at the same time. Needed today ✨

Week 2 D3- Mobility mixer

My knees were like ( where we at with this 😂 Great workout🔥💖🔥

Week 2 D4 Cardio Chaos 2

I feel flat as a board….my stomach 😊

Completed, the slides were the highlight ✨️

Week 2 D5 Core Courage 2

Nice workout didn’t finish because my legs yoooh

I’m so behind now but anyway….legs are my favorite so it was great 👍🏾 🦵🏾

Week 2 D6  Quads & Glutes

Week 2 D7 - Biceps, Chest & Delts

What fingers do I have to type 😂 🔥🔥🔥🔥

Week 3 D1 Power Dumbbells 2

Week 3 D2  Functional Factors ( Round 2)

Done ! Weird to say this but it was peaceful. I did it while watching anime.

Week 3 D3- Mobility Progress Check

Week 3 D4 Cardio Chaos

Great workout after not working out for 4days

Week 3 D5 Biceps & Triceps V2

Week 3 D6 Core Courage

Missed this one yesterday so had to catch up today. 😢

Roselinda

Week 3 D7-Glutes & Quads

Week 4 D 1 - Power Push

⭐ Your mind is the factor that connects with your body..Stretch and mobility I never knew how important it is until catherine introduced to us. Whether it's been a long day at work or any kind of stretch on my body...I run straight to Catherine's app 
Definitely a change in the game ♥️

Week 4 D2- Mobility Magic

Can we have more flow with the bands instead of constantly transitioning to different one in each set. Good workout 💪

Week 4 D3 - Band behavior

Week 4 D4 Core Chisel

Ohh my 🔥, don’t know why I ever underestimated the bear crawl 🥵. Great workout 💪🏾.

Week 4 D5 Cardio Chaos 3

week 4 D6 Bis, Tris & Delts

Week 4 D7-Back & Shoulders

Week 5 D1 - Kettlebell Kick

Week 4 D2- Mobility Progress Check

Week 5 D3 - Compound Complexes

Week 5 D4 - Lower & Upper Body

You were fine, my arms are burning …tricep push ups

Day 4 nd I felt a shy kind of confident ( meaning ) challenge of can I do it 💖🔥

week 1 D4- mobility work

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